Meal Plans

The Rock's Complete 'Hercules' Meal Plan

Want to build a Herculean body? Here's what Dwayne Johnson ate for 22 weeks.


Dwayne 'The Rock' Johnson had to tailor his diet to look and play the role of Hercules in the 2014 film. His ripped body didn't come without sacrifice, hard work, time in the gym, and a lot of protein. On June 24, 2013 he shared his 22-week diet plan on Twitter, mentioning that lion blood is optional. We'll take note of that. 

THE DAILY MACROS: 4,940 calories, 99g fat, 469g carbs, 547g protein

Meal 1: 

  • 10 oz filet mignon
  • 4 egg whites
  • 5 oz oatmeal or cream of wheat (measured dry)

Meal 2: 

  • 8 oz chicken
  • 2 cups white rice
  • 1 cup broccoli   

Meal 3:

  • 8 oz halibut 
  • 2 cups white rice
  • 1 cup asparagus